Interval
Training Workout
Interval
Training Workout |
Interval Training Workout
Designing
an
interval workout can actually be kind of fun. There are an unlimited
number of ways you can make cardio intervals different. You never have
to do the same workout twice. And especially with regard to weight
loss, variety is one of the keys to seeing continuous results!
Here
are just a few sample workouts you can try for interval training. The
workouts on this page will take between 30 and 55 minutes to complete.
Elliptical
Interval Training Workout
If
you have access to an elliptical, there are several ways you can
perform intervals. You can alternate forward motion with your legs with
reverse motion. This works the muscles in very different ways. Going in
reverse tends to work the quads, or front of your thigh, more
intensely.
5-minutes Warm Up
3
x Forward Leg Motion (3-minute intense, 3-minute moderate)
3
x Reverse Leg Motion (3-minute intense, 3-minute moderate)
5-minutes Cool Down
Or, take hand movement
in and out during the intervals, as this tends to influence heart rate:
Intense-
with hand movement
Moderate- without hand movement
(The
following intervals can be performed on any piece of cardio equipemts,
including the stair-master, elliptical, treadmill, exercise bike or
rowing machine.)
One-On, One-Off
This
can be a very
intense interval training workout. The short 1-minute bursts require
for very intense efforts, and the short rest periods don’t allow for
complete recovery.
5-minutes Warm Up
5 x
(1-minute very intense, 1-minute moderate-easy)
5-minutes
moderate-easy
5 x (1-minute very intense, 1-minute
moderate-easy)
5-minutes Cool Down
Cardio
Intervals + Weight Training
This
will challenge your body in a new way. Do cardio and strength training
together. This builds strength and aerobic capacity. All strength
exercises can be done on weight machines, and they are performed for
two sets of a weight you can lift no more than 15 times in a row. Use
30-second rest periods between sets. (This one works best in a
less-busy gym.)
5-minutes Warm Up
2x15-Leg
Press
3x (1-minutes intense, 2-minutes moderate) (Cardio
interval)
2x15- Chest Press
3x (1-minutes intense,
2-minutes moderate)
2x15- Row
3x (1-minutes intense,
2-minutes moderate)
5-minute Cool Down
Over-Under
If
you’ve spent much time on any piece of cardio equipment, you probably
know a pace you can sustain for 15 minutes or more. For example, you
may be able to run at 5 mph on a treadmill, but 5.5 mph would be to
fast to keep up for more than a few minutes. so, with this example:
5-minutes
Warm Up<
3x (3-minute 5.5mph, 3-minute 4.7mph)
5-minutes
Cool Down
The
above is still considered interval training even though you will never
get complete recovery. In addition to serious calorie burning and
weight loss, this workout can help you raise that average running speed!
Back-to
Back
If
you feel like really challenging yourself, consider this workout. Using
the technique of “block training” used by athletes, repeat the same
workout two days in a row. The second day's workout is a little shorter
to factor in the first days fatigue. Block training is known to
accelerate fitness results tremendously, but this is only true if you
add in rest time after these efforts. You need to take the day off, or
at least easy, after this 2-day block.
Day 1
5-minutes
Warm Up
3 x (3-minute intense, 3-minute moderate)
5-minutes
Cool Down
Day 2
5-minutes
Warm Up
3 x (3-minute intense, 3-minute moderate)
5-minutes
Cool Down
Day 3
Rest!
How do intervals
accelerate fat loss?
Interval Training
workouts for Weight Loss
Return from Interval
Trainng Workouts
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